8:00a Trail Run at South Mtn. (carpool from EVCF 7:30a)
9:00a-1:00p Gym Closed for Extreme Endurance Commercial Shoot.
Archives for May 2012
Saturday 6/2/12
9:00a Competitors Meeting
10:00a CrossFit
11:00a Stretch/Gymnastics
12:00p-2:00p EVCF Weightlifting Club
Friday 6/1/12
Thursday 5/31/12
Wednesday 5/30/12
Tuesday 5/29/12
For time:
10 Double Unders
10 Box Jumps 24”
20 Double Unders
10 Box Jumps
30 Double Unders
10 Box Jump
40 Double Unders
10 Box Jumps
50 Double Unders
3 rounds for time:
8 Front Squat 225/155
400m Run
“Opportunity follows struggle. It follows effort. It follows hard work. It doesn’t come before.”
~Shelby Steele
Monday 5/28/12
8:00a Memorial Day Murph
10:00a CrossFit (Regularly Scheduled wod)
For load:
Every 2:00 for 8:00
8 Press
Alternate rounds with a partner.
3 rounds for time:
150m Row
7 HSPU
21 Pull-ups
7 Ring Dips
150m Row
6:00p EVCF Weightlifting Club
“Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.”
Sunday 5/27/12
No Trail Run (Mikey’s at the USAW Cert)
12:00p Open Gym